Italian Chickpea Soup

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.

My simple Italian Chickpea Soup made with carrots, onion, spinach, and rosemary is healthy, comforting, and full of flavor. It is easy to prepare in under an hour and makes a wholesome gluten-free meal that everyone in the family will enjoy.

I don’t think there is anything more comforting than a big bowl of soup on a cold or rainy day to warm me from the inside out. I mean, chickpeas are perfect for soups! You can blend them into a creamy Moroccan chickpea soup or leave them whole like in this Italian chickpea tomato soup.

They’re versatile and perfect for vegan recipes, like soups, burgers, and even desserts. You’ve gotta try vegan blondie brownies. This soup is more than just chickpeas, though. It’s packed with a wide range of nutrient-rich veggies bathing in an aromatic tomato-based broth. It’s perfection in a bowl!

Latest Recipe Video!

🥘 Ingredients

My Italian chickpea tomato soup features delicious, fresh, and simple ingredients found at most grocery stores. Here is what I use:

Vegetables: This Italian chickpea stew has a well-rounded array of fresh vegetables, including red onion, garlic, carrots, celery, and spinach. I sauté them in extra-virgin olive oil to make a great base for this recipe.

Vegetable Broth: I use vegetable stock or broth as a great starting point for this comforting and savory soup. Lower-sodium varieties are also a great option to season the soup to your preference.

Crushed Tomatoes: The base of my easy chickpea tomato soup is made from a combination of vegetable broth and a large can of crushed tomatoes to create a deep vegetable flavor. Fire-roasted tomatoes are also a great choice for a smokier flavor.

Canned Chickpeas: One of my favorite pantry staples, hearty chickpeas are the star of this Italian chickpea tomato stew! I use two 15-ounce cans of chickpeas, drained and rinsed.

Italian Herbs & Bay Leaves: Dried Italian herb mix delivers a variety of spices in one ingredient. I like to use a salt-free herb blend, plus whole dried bay leaves for a subtle flavor as the soup simmers.

Fresh Rosemary, Fresh Basil, Salt, Pepper: I recommend using fresh sprigs of rosemary and fresh basil leaves for a stronger aromatic flavor. Add salt & pepper to taste, don’t skimp on these two ingredients! I recommend using kosher salt if possible.

Parmesan Cheese: Cheese is optional, but it is common in Italian recipes as a topping. For a vegan chickpea soup, use vegan parmesan.

Substitutions

Swiss Chard or Kale: Instead of spinach, use Swiss chard, kale, or a combination of your favorite greens.

White Beans: This soup also works well with white beans when I don’t have chickpeas on hand. Replace half or all of the chickpeas with white beans such as cannellini beans or navy beans.

Dried Chickpeas: I use canned chickpeas to save time, but if you have the time or prefer using dry chickpeas, use them in place of canned chickpeas. I created an article on how to cook dried chickpeas to have them ready to use in this hearty vegetarian soup.

Herbs: Fresh parsley and some fresh or dried oregano are great substitutes for basil and rosemary.

🔪 How To Make

Here is how I make this simple vegetarian tomato and chickpea soup on the stovetop:

Saute: I heat oil in a large pot or Dutch oven on medium heat and stir in the carrots, celery, onion, and fresh garlic, sautéing until tender and fragrant, about 6 to 8 minutes.

Stir In Broth, Tomatoes, Chickpeas, And Spices: Then, I add the broth, canned tomatoes, chickpeas, salt, and pepper, rosemary, basil, and bay leaves.

Simmer: Next, I cover and cook the vegetable chickpea soup on low for 30 minutes.

Add Spinach: Lastly, I stir in the spinach, cover, and simmer for another 2 minutes until the spinach has wilted.

Serve: Before serving, I remove the bay leaves and rosemary sprig, and season to taste with salt and black pepper. I ladle this vegetable soup with chickpeas into bowls and top with parmesan cheese, if desired.

♨️ Instant Pot Directions

• Saute: I turn the Instant Pot to saute at medium heat and add the fresh onion, carrots, celery, and garlic, and sauté until tender and fragrant, about 6 to 8 minutes.
• Stir In Broth, Tomatoes, Chickpeas, And Spices: I add the broth, canned tomatoes, chickpeas, salt, pepper, rosemary, basil, and bay leaves.
• Pressure Cook: Then, I turn off the saute function and pressure cook on high for 10 minutes, then natural-release the pressure.
• Add Spinach: Finally, I turn the Instant Pot to saute on low, stir in the spinach, and simmer until wilted, about 2 minutes.
• Serve: I remove the bay leaves and rosemary sprig, and season to taste with salt and black pepper. Ladle soup into bowls and top with parmesan cheese, if desired.

📖 Variations

There are so many ways I like to change up this Italian chickpea recipe! Here are some of my favorite variations:

Pasta and chickpea soup: I love to serve tomato chickpea soup with al dente pasta, just like the classic Pasta e Ceci soup recipe. Add any type of cooked small pasta into the soup when it’s done cooking! I use 1 cup, but you can add more if you prefer.

Greek chickpea soup: For more Mediterranean flavors, I add 1 cup of sweet potatoes and/or red bell pepper along with the other veggies. Then, instead of the Italian spices (Italian herbs, bay leaves, rosemary, basil), I add 2 tsp grated fresh ginger, ground coriander, ground cumin, and ground turmeric (start with 1 tsp each and add more as needed).

Extra creamy soup: For a creamy, smooth texture, place a portion of the soup in a food processor and blend, or blend a portion of the soup with an immersion blender and stir it into the unblended soup. When I want to make this soup seriously creamy, I add a few tablespoons of cashew cream sauce for an even creamier texture.

🍽 Serving Suggestions

My hearty comforting Italian soup is so yummy, I love pairing it with crusty bread and light salads for a complete family meal.

I make homemade gluten-free bread, toast it, and drizzle olive oil over it to dip into the soup to soak up all those delicious flavors, or I whip up a batch of air fryer garlic bread. The garlic flavor is the perfect combination with the herby tomato flavors of this soup.

My chickpea soup is a great option to serve with a light spinach and arugula salad or a simple green leaf salad. It’s also perfect served with my husband’s favorite gooey sourdough grilled cheese sandwich or a Greek pita veggie sandwich. Soup and a sandwich are always a popular choice for a filling dinner.

🧊 Storage Directions

Refrigeration: I store leftover soup in an airtight container in the refrigerator for up to 4 days.

Freezing: To freeze, I pour the soup into a freezer-safe container for up to 4 months.

Reheating: The best way to reheat leftover vegetable and chickpea soup is on the stovetop in a pot for 15 minutes until bubbling or in the microwave on medium heat for 30-60 seconds at a time until heated through.

❓Recipe FAQs

📋 Recipe Card